Home: Germany, Bavaria
Backround:
I have a big problem with programhopping, so I want to keep track of my training and stay with the same routine for a longer time. In the past I did most of the time “powerlifting” routines with fucking low volume like 5x5 with zero isolation stuff followed. I want to train for hypertrophy and gain some MASS, without a lot of fat. I will go to an other city in october for studying, there I will look for a new powerlifting club and do some competitions.
Age: 24
Height: 174cm
Bf: 12-13%
Experience: 3/4 years
Records (Training):
Deadlift 205kg
Bench Press 130kg
Press 70kg
Squats 135kg
Nutrition:
a ton of protein, veggies, fruits, whole grains, leguminoses etc. (I would say healthy)
Conditioning/Sleep:
I walk every day for 1-2 hours, 3-4 times a week with a weighted backpack. I am a short sleeper and after 6,5-7h I wake up and stay top fit through the day and can´t do a nap most of the time because I am so fit. I increased my jodid intake drastically and on the grounds of that I have very high T3 and T4 levels.
This is my program that I created with reddit users and integrated some stuff I learned from the guys here. 
J&T 2.0 - GZCL / Renaissance Periodization
Day 1 / Bench Day
Bench Press T1
Pendlay Row T1
Incline Bench T2b
Pull Ups 5 x AMRAP
Butterfly machine T3
Seated Face Pull T3
Triceps Pushdown T3
Seated Incline Curl T3
Day 2 / Squat Day
Snatch Grip High Pull T1
Squats T1
Frontsquat T2a
Leg Curls T3
Hammer Curl T3
Dumbell Lateral Raise T3
Band Pull Aparts 100-200
Ab Wheel 5 x AMRAP
Day 3 / Bench Day
CG Bench T1
Bent Over Row T2b
Press T2a
Spoto Press T2b
One Arm Db Row / Kroc Row T3
Skull Crushers T3
One Arm Cable Curl T3
Seated Face Pull T3
Day 4 / Deadlift Day
Deadlift Mag/Ort
Squat T2a
Bulgarian Split Squat T2b
EZ Bar Curl T3
Cajin Row T3
Cable Lateral Raise T3
GHR T3
Landmine Core Rotation T3
